Under the skin, fat cells are much more complicated than you may think. Although the number of fat cells in your body is fixed, you have the ability to noticeably shrink their size. Shrinking them requires drive and determination, as well as an exercise program that targets body fat. Combine diet, exercise and lifestyle modifications to accomplish your goals and get the look you want.
Step 1
Alter your diet. A healthy diet that allows for sustainable fat cell reduction should be 55 percent carbohydrates, 30 percent fat and 15 percent protein, says American Dietetic Association editor and registered dietitian Joanne Larsen. Carbohydrates should come from whole grains and vegetables while fats should be from unsaturated sources such as olive oil and salmon. Proteins should be from lean sources such as chicken, turkey breast and some fish.
Step 2
Run. Run five days a week for an hour, says the American College of Sports Medicine. This is sufficient to shrink the size of your fat cells and help you tone up. Warm up with a five-minute jog before your hour of exercise and cool-down for five minutes afterward. To prevent injuries, stretch after each session.
Step 3
Strengthen your muscles, which will boost your metabolism and help you burn more calories without doing any extra work. To build up muscles, strengthen them three times a week before your cardio by performing three sets of 8 to 12 repetitions, says the National Academy of Sports Medicine. Start your session with sit-ups and oblique crunches, then move to standing rows, kettle bell swings, chest presses, squats and shoulder presses. Finish your routine with hamstring curls.
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